LOW-CALORIE HIGH-PROTEIN EATING PLAN
7-DAY EATING PLAN FOR WOMEN
LOW-
INTR ODU CT IO N
SUPPLEMENT GUIDE ESSENTIAL FOR RESULTS
ACCELERATES THERMOGENESIS
feel-good
SLIMMING SNACK REPLACEMENT
for
Reduces cravings
of
Maintains lean muscle mass
High in protein for muscle
REDUCES FAT ABSORPTION
body
weight
ADD-ON TO ACCELERATE RESULTS
LIMITS WATER RETENTION
that
CURBS CRAVINGS
PREPARA TIO N
*Only effective when combined with a balanced, energy-restricted eating plan and regular physical activity.
• Stimulates metabolism • Reduces appetite • Reduces fat storage • Provides
energy • Stay fuller
longer •
• Source
fibre •
•
recovery • Premium diuretic
helps to reduce water retention • Suppresses appetite and helps to reduce cravings between meals • Improves
composition • Prevents
gain
UPON WAKING UP
BREAKFAST
SNACK
30 MINUTES PRIOR LUNCH
LUNCH
30 MINUTES PRIOR DINNER
*Do not exceed usage for longer than two weeks. MONDAY
1‒2 scoops Diet Fuel Ultralean
• 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 1 egg & veggie muffin • With/directly after breakfast: • 1 tin of tuna (170 g) in brine, drained • 1 gluten-free wrap • 2 cups of garden salad • With or directly after lunch: 1‒2 CLA Pure 1000 capsules 30 g almonds • Chicken, stir-fried (120 g raw) • 2 cups stir-fried vegetables • 1 tbsp. extra virgin olive oil • With or directly after dinner: 1‒2 CLA Pure 1000 capsules • 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules*
TUESDAY
UPON WAKING UP
BREAKFAST
SNACK
30 MINUTES PRIOR LUNCH
30 MINUTES PRIOR DINNER
*Do not exceed usage for longer than two weeks.
1‒2 scoops Diet Fuel Ultralean
• 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 2 scoops of Diet Fuel Ultralean blended with water or skim milk • Add cinnamon or unsweetened cocoa to taste With/directly after breakfast: 1‒2 CLA Pure 1000 capsules • Chicken (120 g raw), grilled and sliced into strips, seasoned with pink Himalayan salt • 2 cups of green salad • With or directly after lunch: 1‒2 CLA Pure 1000 capsules 30 g lean biltong • Lean red meat, grilled (120 g raw) • 2 cups steamed broccoli and cauliflower With or directly after dinner: 1‒2 CLA Pure 1000 capsules • 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules*
UPON WAKING UP
BREAKFAST
SNACK
MINUTES PRIOR DINNER
*Do not exceed usage for longer than two weeks. WEDNESDAY
1‒2 scoops Diet Fuel Ultralean 30
• 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 2 boiled eggs, seasoned with pink Himalayan salt • Grilled small tomato or 5 cherry tomatoes With/directly after breakfast: 1‒2 CLA Pure 1000 capsules Biltong and avocado salad: • 2 cups of green salad • 45 g biltong • ½ an avocado • With or directly after lunch: 1‒2 CLA Pure 1000 capsules 2 rice cakes or 3 seed crackers • ¼ cup fat-free cottage cheese • Hake, grilled (150 g raw), seasoned with pink Himalayan salt • ½ cup butternut and 1 cup brussels sprouts, oven roasted • With or directly after dinner: 1‒2 CLA Pure 1000 capsules • 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules*
UPON WAKING UP
BREAKFAST
SNACK
30 MINUTES PRIOR LUNCH
LUNCH
MINUTES PRIOR DINNER
*Do not exceed usage for longer than two weeks. THURSDAY
1‒2 scoops Diet Fuel Ultralean
30
• 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 2 scoops Diet Fuel Ultralean blended with water or skim milk • Add cinnamon or unsweetened cocoa to taste • 10 almonds With/directly after breakfast: 1‒2 CLA Pure 1000 capsules • 1 tin (170 g) tuna in brine, drained • 30 g feta cheese • 2 cups garden salad • With or directly after lunch: 1‒2 CLA Pure 1000 capsules 1 Diet Fuel bar • 1 pork chop, grilled with excess fat trimmed (120 g raw) • 2 cups steamed green vegetables • With or directly after dinner: 1‒2 CLA Pure 1000 capsules • 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules*
UPON WAKING UP
BREAKFAST
SNACK
30 MINUTES PRIOR LUNCH
LUNCH
MINUTES PRIOR DINNER
*Do not exceed usage for longer than two weeks. FRIDAY
1‒2 scoops Diet Fuel Ultralean
30
• 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 2 scrambled eggs, seasoned with pink Himalayan salt • 2 rice cakes With/directly after breakfast: 1‒2 CLA Pure 1000 capsules • White fish, grilled (150 g raw), seasoned with pink Himalayan salt • 2 cups steamed green vegetables • With or directly after lunch: 1‒2 CLA Pure 1000 capsules Cucumber sticks ⅓ cup hummus • Beef burger patty, grilled (100 g raw) • Lettuce, tomato, cucumber • With or directly after dinner: 1‒2 CLA Pure 1000 capsules • 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules*
UPON WAKING UP
BREAKFAST
SNACK
30 MINUTES PRIOR LUNCH
LUNCH
MINUTES PRIOR DINNER
*Do not exceed usage for longer than two weeks. SATURDAY
1‒2 scoops Diet Fuel Ultralean
30
• 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 2 scoops Diet Fuel Ultralean blended with water or skim milk • Add cinnamon or unsweetened cocoa to taste With/directly after breakfast: 1‒2 CLA Pure 1000 capsules • Lean red meat, grilled (120 g raw) • 2 cups garden salad • With or directly after lunch: 1‒2 CLA Pure 1000 capsules ½ cup berries 150 g plain, low-fat yogurt • Steamed chicken (120 g raw), seasoned with pink Himalayan salt • 1 cup oven roasted mixed veg and 1 cup cauli-rice • With or directly after dinner: 1‒2 CLA Pure 1000 capsules • 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules*
UPON WAKING UP
BREAKFAST
SNACK
30 MINUTES PRIOR LUNCH
LUNCH
30 MINUTES PRIOR DINNER
*Do not exceed usage for longer than two weeks. SUNDAY
1‒2 scoops Diet Fuel Ultralean
• 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • Omelette made with whole egg, 2 egg whites • Add 1 cup spinach and ½ cup mushrooms With/directly after breakfast: 1‒2 CLA Pure 1000 capsules • Grilled chicken (120 g raw), seasoned with pink Himalayan salt • 2 grilled vegetable skewers • With or directly after lunch: 1‒2 CLA Pure 1000 capsules 2 rice cakes or 3 seed crackers ¼ cup fat-free cottage cheese • White fish, grilled (150 g raw), seasoned with pink Himalayan salt • 2 cups steamed green leafy vegetables • ½ an avocado • With or directly after dinner: 1‒2 CLA Pure 1000 capsules • 2 Phedra Cut Lipo X Gold capsules • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules* • 1 Phedra Cut Crave X capsule • 2 Phedra Cut Water X capsules*
Artichoke
Asparagus
Bamboo shoots
Bok Choy Broccoli Brussels sprouts
Cabbage Carrots Cauliflower Celery Chard / Swiss chard
Chives Coriander Cucumber Eggplant Fennel Green beans
Greens (beet, collard, dandelion, kale, mustard, turnip)
Horseradish Leeks Lettuce, all Microgreens
Mushrooms Okra
Onions
Parsley Peppers, all Radishes Rocket Salsa Sea vegetables Snap peas, snow peas
Spinach Spring Onions
Sprouts, all Squash (delicta, pumpkin, spaghetti, yellow, zucchini)
Tomato Turnips
Vegetables, fermented Watercress
Blackberries
Boysenberries
Cranberries, unsweetend Loganberries Raspberries Strawberries Apple Plum Naartjie Orange Grapefruit
SERVING ¾ cup ¾ cup ½ cup ¾ cup 1 cup 1 ¼ cup 1 small 1 small 1 small 1 small 1 medium
Wholewheat wrap Quinoa Butternut Pumpkin Sweet potato 100% rye bread Rice cakes Oats
SERVING 1 20 cm ½ cup cooked 1 cup cooked ¾ 1 cup cooked ½ cup cooked 1 slice (20 g) 2 rice cakes ⅓ cup uncooked
Avocado Butter Coconut milk, regular Cream
Cream cheese
Oils, cooking: coconut (virgin), grapeseed, extra virgin olive, sesame
Oils, salad: Almond, avocado, canola, flaxseeds, grapeseed, hempseed, olive, pumpkin seed, high-oleic safflower and sunflower, sesame, walnut
Mayonnaise (unsweetened – made with avocado, grapeseed or olive oil)
Olives, black or green
Salad dressing made with quality oil MCT powder ½ MCT oil Sour cream
SERVING
Tbsp
Tsp
½ Tbsp
Tsp
Tbsp
Tsp
Animal proteins: Bacon Beef Cheese: Cottage Feta
Goats cheese Mozzarella
Tsp
Ricotta Meat: White or dark meat Eggs, whole Egg whites
Tsp
Fish: Hake and white fish Herring Mackerel Salmon Sardines (in water or oil) Trout
Tuna, canned (chunk light or solid light, in water or brine)
Yellowtail
Tbsp
Lamb, leg, chop, or lean roast Pork, tenderloin Sausage
Shellfish (shrimp, crab, lobster, clams, mussels, oysters, scallops)
Turkey, white or dark meat
Venison/Game
Almonds
Almond butter Brazil nuts Cashews Chia Seeds Coconut, dried Flaxseeds, ground Hazelnuts 5 Hemp seeds Macadamia Nut & seed butter Peanuts Pecan halves Pine nuts Pistachios Pumpkin seeds Sesame seeds Soy nuts Sunflower seeds Walnut
SERVING
½ Tbsp
Tbsp
½ Tbsp
Tbsp
Tbsp
Tbsp
Tbsp
Tbsp
Tbsp
Tbsp
Tbsp
2
1
1
1
1
1
1
1
8 1 Tbsp ½
1 Tsp 2 Tbsp
6 1
3 6 1
1
½
5 1
3 ½
10 4 1
16 1
1
2
1
4 havles SERVING 2 slices 90 120 g ½ cup 60 g 60 g 60 g or ½ cup shredded ⅓ cup 90 120 g 2 1 cup 150 g 90 120 g 90 g 90 120 g 90 120 g 120 g 120 g 120 g 90 120 g 90 120 g varies 120 g 90 120 g 120 g